An Expert Guide To Finding The Right Running Shoes

Choosing the right running shoes is one of the most important decisions a runner can make. The right pair can prevent injury, improve performance, and ensure a comfortable run. To understand how to find the best running shoes for different foot types and running styles, I spoke with Simone Sandra Paul, CEO and Podiatrist of The Footlift London Clinic, who shared her expert insights on what to look for when selecting running shoes.

From a podiatrist’s perspective, wearing the correct running shoes is crucial for avoiding foot and ankle injuries, preventing ingrown and damaged nails, and ensuring a safe and pain-free run. Poorly fitted shoes can lead to serious issues such as blisters, stress fractures, and chronic foot pain, ultimately affecting a runner’s ability to train and compete.

Simone emphasises, "Your feet are your foundation—getting the right support is essential not just for your feet, but for your entire body. A bad pair of shoes can lead to issues in your knees, hips, and even your back."

Common Foot Issues from Wearing the Wrong Shoes

At The Footlift London Clinic, some of the most common foot injuries seen in runners are caused by shoes that are too short, too narrow, too tight, or lacking in shock absorption. These issues can lead to conditions such as:

• Ingrown nails

• Subungual hematomas (blood and fluid-filled blisters)

• Ulceration from severe blisters

• Achilles strain

• Stress fractures in the metatarsals

• Plantar fasciitis

• Metatarsalgia (pain in the ball of the foot)

• Heel pain
  
  

Simone explains, "I see so many runners come in with preventable injuries simply because they didn’t invest in the right shoes. Many people choose shoes based on style or brand loyalty rather than fit, which is a big mistake."

Knowing your foot type is key to choosing the right running shoes. A simple test to determine arch height is placing three fingers under the arch while standing:

• High arches : Three fingers fit under the arch.

• Flat feet : Less than three fingers fit under the arch.
  
  

Foot pronation also affects shoe selection:

• Neutral pronation : A standard running shoe is usually suitable.

• Overpronation : A stability shoe may help correct excessive inward rolling of the foot.

• Underpronation (supination) : A shoe with extra cushioning can provide better shock absorption.

As human beings, we all pronate, some clients may excessively pronate due to their natural foot type and hypermobility but in general, if the walking pattern is not causing pain or affecting the overall posture, a neutral trainer with a lace are advised regardless of the foot type and walking style. This is because the feet swell during running and the running style changes as the mileage increases . Slip on trainers or stykes such as converse should generally be avoided as they can lead to instability in the ankle, injury and friction marks.

When selecting a running shoe, runners should look for:

• A solid heel counter : The back of the shoe should not collapse when pressed.

• A wide toe box : Toes should be able to wiggle freely.

• Proper length : There should be half the width of a thumb’s space between the longest toe and the end of the shoe.

• Forefoot rockers : Helps the foot naturally roll forward.

• Laces for support : Criss-cross lacing provides midfoot stability.
  
  

Simone advises, "One of the biggest mistakes people make is buying shoes that are too small. Your feet swell when you run, so always allow some extra space to prevent black toenails and discomfort."

For runners with particular foot conditions, Simone recommends the following:

• Bunions : Brooks Ghost or Asics Gel Kayano Wide for shock absorption and a roomier toe box.

• Plantar Fasciitis : Hoka Mach 5, Saucony, and Asics Gel Nimbus, which provide a solid heel counter and rearfoot stability.

Different running surfaces require different types of shoes:

• Trail running : Shoes should be durable, with a waterproof upper for rough terrain.

• Road running : Lightweight, cushioned shoes with a flexible forefoot, such as Asics or Saucony models.

• Treadmill running : Cushioned and breathable shoes, but without the need for extreme shock absorption.

For runners covering 20–30 miles per week, shoes should be replaced every 4–6 months. Signs that it’s time for a new pair include:

• Worn-out soles

• Unpleasant odours despite cleaning

• Reduced grip or uneven wear patterns

• Increased foot pain or discomfort
  
  

Simone notes, "Many runners hold onto shoes for too long because they still 'feel fine,' but if you look at the tread and the midsole, you’ll see signs of wear that could impact your performance and increase injury risk."

Minimalist and barefoot running shoes, such as Vivobarefoot, promote a natural running gait and strengthen foot muscles. However, they require a gradual adaptation period to avoid strain, particularly on the Achilles tendon and calf muscles. Running in barefoot shoes without proper transition can lead to injuries, so it’s recommended to ease into them gradually.

While higher-priced running shoes often feature superior materials and cushioning, price alone does not guarantee the best fit or performance. The best running shoe is the one that provides the right balance of fit, support, and comfort, regardless of cost.

"Don’t assume that the most expensive shoe is the best for you," Simone advises. "What matters most is how it fits your individual foot shape and running style."

Common Misconceptions About Running Shoes

One common myth is that more shock absorption equals faster running. However, excessive cushioning can actually reduce energy return and make running feel harder rather than faster. Another misconception is that runners need to change their shoes frequently even if they still feel comfortable—checking for wear and tear is more important than simply following a time-based rule.

Recommended Brands and Models

For different types of runners, Simone suggests:

• Beginners : Asics Gel-Kayano or Asics Novablast 5 for cushioning and support.

• Experienced marathoners : Brooks Ghost, Nike Pegasus 41, and Hoka Mach 5 for stability over long distances.

• Injury-prone runners : New Balance Fresh Foam 1080 for cushioning and impact reduction.

• Lightweight, responsive option : Saucony Kinvara for an agile feel.

For those training for the London Marathon, Simone advises breaking in new running shoes at least six weeks before race day . This allows the shoes to mould to the feet and prevents blisters and discomfort. She also recommends exercises such as:

• Heel walking for Achilles strength

• Tip-toe walking to increase toe mobility

• Calf stretches to reduce tension

• Resistance band ankle pushes for ankle stability

The best running shoe is the one that fits your individual foot type, running style, and needs. Consulting a podiatrist or visiting a specialised running store for a biomechanical assessment can help you make the right choice.

Whether you’re a beginner, an experienced marathoner, or dealing with foot conditions, finding the right pair of running shoes will support your performance and keep you injury-free.

Special thanks to Simone Sandra Paul, CEO and Podiatrist of The Footlift London Clinic, for her expert insights.